Postura de la Cobra
Bhujangasana
boo-jahn-GAH-sah-nah
Una suave extension de espalda que fortalece la columna y abre el pecho.
Como hacer Postura de la Cobra
- Acuestate boca abajo con las manos debajo de los hombros
- Manten los codos cerca del cuerpo
- Presiona las manos y usa los musculos de la espalda para elevar el pecho
- Manten la pelvis en el suelo
- Lleva los hombros hacia atras y dirige la mirada ligeramente hacia arriba
Benefits
- Strengthens the erector spinae and back muscles
- Opens the chest, shoulders, and lungs
- Stretches the abdominal muscles and hip flexors
- Improves spinal flexibility and posture
- Can help relieve mild sciatica
Muscles Engaged
Modifications
- Keep the lift very low (Baby Cobra) for a gentler backbend
- Place a folded blanket under the pelvis for extra lower back support
- Use Sphinx Pose as a less intense alternative with forearms on the floor
Cautions
- Avoid with recent back surgery or acute spinal injury
- Not recommended during pregnancy, as it involves lying on the belly
- Use caution with carpal tunnel syndrome; reduce hand pressure